Connemara Ultra 2012

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07/01/2012 at 11:47
I've entered for this years Connemara Ultra in April and a couple of other races, anyone else gonna join me in Ireland
GKD
07/01/2012 at 12:09
I'm not sure about joining you Kevin bit I'll certainly be there, it's my hometown though I live in London nowadays
GKD
07/01/2012 at 22:29

This year will be my 8th consecutive Connemara ultra.  One of my favourite events.

Also looking at Dingle 1 Sep.  There's talk of putting on a 50 as in 2009 if RO can get enough interest.  He needs a minimum of 100 at the start line. 

09/01/2012 at 14:30

Really looking forward to the craic and seeing a part of Ireland I have never been to.

Thinking about investing in an Raidlight Olmo 5ltr pack, do you think I would need it or is it just extra weight/unneccessary bling.

I'm training in Milton Keynes if anyone is near here

09/01/2012 at 20:48

ktw - never considered using a pack for this one - I can carry all I need in a belt.  Usually plenty of water on the course.

Word of warning - there is a good drop box system for the ultra but it can't be guaranteed your stuff will be still there when you get to it - the full and half marathon runners will have already gone by and perhaps helped themselves ...

11/01/2012 at 15:39
Best ultra if not race in Ireland. Ill be back again this year. Already training for it at the moment. Whats the goals lads?
11/01/2012 at 23:16
Don't know, frank.  I've had over a year of injury - just clearing up - so hard to predict. Ideally I would want about 6:07 (PB 6:13 2010).  Managed to limp round in 6:58 last year.
12/01/2012 at 10:08
I managed to get in just the day before it filled up. It will be by first ultra. My mrs also entered for her first marathon. I've done quite a few, with five last year, current pb 3:38 but I'm wondering how to decide pacing. Any pacing estimation tips based on marathon speed? I can't really find a suitable online calculator. Previously I used the MARCO method for running a negative split in a marathon, and this works very well for me. (Basically it splits a mara into thirds, running below, at, and above average pace by a couple of %). What I really like about it is running entirely on heart rate, gradually going up in each third. Could I do something similar for a road ultra?
Edited: 12/01/2012 at 10:24
12/01/2012 at 10:26

I'm in for the marathon , accommodation sorted near Clifton, going for the whole week as have never been to this part of Ireland before, just need to book ferry now .

Small matter of surviving Thames Path 100 at start of March , but I figure Conne as a holiday I have always wanted to do, not worried about marathon time, just going for the craic .

12/01/2012 at 23:14
T Rex wrote (see)
Don't know, frank.  I've had over a year of injury - just clearing up - so hard to predict. Ideally I would want about 6:07 (PB 6:13 2010).  Managed to limp round in 6:58 last year.
I spoke to you on the way back on the bus after the race last year
Steve C.   wrote (see)
I managed to get in just the day before it filled up. It will be by first ultra. My mrs also entered for her first marathon. I've done quite a few, with five last year, current pb 3:38 but I'm wondering how to decide pacing. Any pacing estimation tips based on marathon speed? I can't really find a suitable online calculator. Previously I used the MARCO method for running a negative split in a marathon, and this works very well for me. (Basically it splits a mara into thirds, running below, at, and above average pace by a couple of %). What I really like about it is running entirely on heart rate, gradually going up in each third. Could I do something similar for a road ultra?

It can be done but it is extremely hard in conn because the 2 big hills in conn are in the final third. I managed to do it last year. 1.51, 1.52 1.48 for a 5.31 finish.
13/01/2012 at 09:21

That's exceptional pacing, frank.  That last third tends to be slower, especially if it's hot like in 2010 when I did 2:03, 1:59, 2:11 for 6:13 finish.  My most even paced was 2009: 2:06, 2:05, 2:03 for 6:14 finish.

Steve C.  If it's your first ultra it's hard to predict pace.  One thing you shouldn't do is go out at more or less marathon pace and "see how long you can hold out for".  That's a recipe for disaster and a miserable last few miles.  I found at first how surprisingly slower than marathon pace my ultra pace had to be in order to run evenly and finish well.  My best marathon is about 8:15 miling, but this one still no faster than 9:30.  For a first ultra I would expect the difference to be wider still.

Tigerspaw - I'm using Connemara as part of a build up to bigger ones!

13/01/2012 at 09:23

Hi, Fellrunner.

I keep going back out there until I do it!!

My ultimate target is a sub-6.

13/01/2012 at 11:45
Hi T Rex my best recent marathon is also about that pace so your comment is very useful. Maybe to be conservative I should aim at about 6:10 with a 9:29 mile pace but the main thing I would like to do is convert this to a percent HR and then apply slight negative split bias to the HR% but that is an exercise for me to compute I suppose
16/01/2012 at 23:13

Steve - conservative! I would say don't be too disappointed if you don't get close to 6:10 if this is your first ultra.  A negative split for the event at your first attempt would be truly exceptional.  Best way to judge your ability would be to do several runs in the 30-34 mile range between then and now and see what pace you can maintain. 

There are approximately four miles of climbing in the last third of Connemara.

Don't know anything about heart rates since I don't bother with them.  As long as it's still beating, that's good enough for me.

30/01/2012 at 10:14

Steve, depending on your age I would use the optimum fat burning HR%. Mine for example is 147 and worked out using the general maffetone method used by Stu Mittleman and a variety of Ultra/Ironman coaches.

Only issue is depending on how you feel will depend on your pace. For example I ran 14 miles last weekend at 9min mile pace within this HR zone and yet ran 16 miles yesterday at 8.20 pace and felt fine and again within zone even though I was quite chesty for the first 5-6 miles. Thre in plenty of hills as well especially at the end!

30/01/2012 at 10:51

Thanks for the comments. I've been doing a 50 mile ultra plan based on RW.com plan a few years ago for weektime runs, and LSDs on the weekend based on a plan again for 50 miles from ultraladies. I allow myself to shave off 10% from the weekends. This latter plan tends to like back to backs, which suits me timewise. Last weekend was about 21 mi/10 mi b2b.

I've been experimenting with run-walk at 10:1 mins using a gymboss interval timer. This makes the long runs a lot easier. For me, Kevin, the fat-burning top would be about 69% MHR. I've been setting a cap in the run portions of more like 75% and probably averaging 73% to 71% MHR in the run parts. If a hill starts to take me over this cap then I walk it.

It's hard to predict what finish time I'm looking at, as I'm running on a thin layer of snow, roads first then trails for the 2nd lsd, wearing either spiked shoes or deep lugs. I'm doing about 10:30 min miles very roughly over the whole long run. I shall see how this progresses as the b2bs get longer (also a 31 miler is scheduled) but yes, i think 6:10 was optimistic, T Rex, and I would be happy to keep repeating my 10:1 pattern and do 10 or 11 minute miles until its finished, in say 6:30 to 7 hrs. If I'm lucky I will save some time because the course will be flatter and have less snow on it than where I live in Norway

ktw as regards a pack I've been using a Salomon advanced skin S-lab 12 set (phew) which is probably overkill at 12 l but i can carry spare clothes, 1.5 l water bladder, gels, energy drinks, gels etc. The main thing I like about it is the way it clings to you without a waist belt. Maybe the 5 l version would be enough, but they're expensive.

BTW my excel spreadsheet with these two training plans combined is here in case anyone is interested

Edited: 30/01/2012 at 12:50
30/01/2012 at 13:48

Steve - you're going about this in a very scientific manner.  Impressive.  This is a road ultra with own drop bags taken to CPs - I think we are allowed to leave stuff at three different ones.  There won't be much need to carry anything.

I would be surprised to find snow on the Connemara course, although one year we had a vista of snowy mountain tops.

03/02/2012 at 08:19

T Rex - great news Dingle Ultra is on again this year.

I'm doing the ultra at Conne too

and Longford

and Portumna

Best get some serious training in

03/02/2012 at 12:14
Ill be doing all those as well shades. Which option in portumna, there is a 50k and a 100k. 52.4 miles race in clare in november to, excellent race.
03/02/2012 at 13:17

Frank - 100k for me at Portumna.   I have this crazy idea that I like to get my money's worth.   Will be my first 100k race.

The race in Clare, is that off road?

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